Fitness The Podcast

Sunday Workout Report

November 13, 2022


I fit a mini-podcast retreat in there! We weren’t sure if it was going to happen (TS/Hurricane Nicole) but Laura made it down and we got to spend ~48 hours in the Keys recording episodes, brainstorming guests and topics, and planning out our Patreon curriculum for all of 2023.

no filter!

It was a working trip, but a fun one! My favorite part was lying in a hammock on the beach! Love that we have kept BOBW going strong for >5 years now and have lots of interesting guests and topics planned for the coming months.


M: Run with my fast friend!! Splits: 10:37 (most of that part alone going to meet her), 8:56, 9:03, 9:33. 4.22 mi total, 72F 84%

T: 2 warmup @ 10:21 and 10:09/mi, 3 @ tempo (consecutive – 9:00/mi, 9:23/mi, 9:08/mi – was supposed to be between 9:10-9:20), 1.75 cooldown @ 11:00/mi. 6.75 mi total, 69F 86%

W: rest other than the less than 1 mile walk I dragged the kids on . . .

R: 5 mi average 10:10/mi (10:26, 10:07, 10:07, 10:10, 9:57), 75F 86% + 30 min strength (20 min full body, 10 min core)

F: Treadmill (in keys): 2 mi warmup @ ~10:15/mi pace. 3 x (600m @ 7:25/mi, 3 min rest, 400m @ 7:13/mi, 3 min rest, 200m @ 7:05/mi, 5 min rest), 1.5 mi cooldown. 6.75 mi total.

S: Treadmill (in keys): 3 mi between 9:30 – 10:30/mi pace; 20 min strength for runners

S: 12 mi long run, ave 10:20/mi, 69F 95%

Total miles – 37.7, Strength workouts = 2


Bday party with G

Plan for week – I’m on call for the week starting tomorrow at 8 am!


  • Reply Elizabeth November 13, 2022 at 10:57 am

    Love this, Sarah! Question—would you recommend the keys for a mid- to late- November long weekend getaway? My husband and I celebrate our 10th anniversary next November and it’s on the list for getaway possibilities as we could leave the kids with their grandparents in Boca. Thoughts? Or other places you would recommend within an easy flight of south Florida? I originally had hoped to get to Europe but my husband isn’t sure he is comfortable being that far away…

    Thanks!! Love that you and Laura fit in a nice 2 day working retreat.

    • Reply Sarah Hart-Unger November 13, 2022 at 3:06 pm

      Ooh I would probably pick Vero or Islamorada! Both not too far from FLL (which is closest to Boca), both with great places to stay and lovely couples destinations.

      OR! Amelia Island, if you want truly luxurious could stay @ the Ritz up there. You could drive together or take a short flight to Jacksonville.

    • Reply Amanda November 14, 2022 at 8:36 am

      Boca is in between FLL and PBI airports. If you can get reasonable airfare to PBI (West Palm Beach), you could fly into that airport, have the grandparents meet you at the airport to get the kids, and then head north to Vero Beach from there.

    • Reply Elizabeth November 14, 2022 at 8:51 am

      Thank you both! Yes we fly in and out all the time, but typically all stay together with my husband’s parents (which is lovely)—just this time want to tack on a couple’s trip as well! Thanks for the ideas! I like Islamorada or Amelia Island best! Thanks 🙂

  • Reply Elisabeth November 13, 2022 at 2:20 pm

    Yay for retreats; it always makes me so happy when you and Laura get to spend time together (as in, physically in the same space). Can’t wait to see all the topics/guests.
    Also – you are killing it with the running!

  • Reply Jessica November 13, 2022 at 4:28 pm

    Tangential comment, but I love your entire outfit in that photo!

    • Reply Sarah Hart-Unger November 13, 2022 at 5:04 pm

      Aww thanks!!

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